“When I first considered taking a GLP-1 medication, I was filled with uncertainty. I had spent years trying different diets, joining way too may fitness clubs, and riding the frustrating rollercoaster of weight loss and regaining it. I would gain and lose the same 25-30 pounds every few years.”
After extensive research and soul-searching, I decided to take the plunge. Now, having lost 30 percent of my body weight and experiencing both triumphs and challenges along the way, I want to share my journey and my “Top Ten” invaluable lessons I’ve learned.
Love Yourself, and Love Your Journey!
1. It’s Not Just About Weight Loss, It’s About Health
I initially turned to GLP-1 medication for health reasons. My doctor ran a series of tests and informed me that I had developed insulin resistance over the years. He warned me that my A1C levels were approaching dangerously high levels, putting me at risk for diabetes. Losing weight wasn’t just about appearance, it was now about preventing a serious medical condition. I saw my parents and family members struggle in their later years with complications from a variety of medical issues and realized I need to take matters into my own hands. Since starting the medication, my blood sugar levels have improved dramatically, my cholesterol has plummeted and my sleep apnea has disappeared. These are just some of the benefits reinforcing that this journey is about overall well being, not just the number on the scale.
2. Obesity Is Not a Willpower Issue
For years, I blamed myself for my weight struggles, thinking it was due to a lack of discipline. For decades, I thought it was my fault. My weight fluctuated my entire life, and I could never understand why people around me could do the same activities and eat the same foods and never struggle with the issues I struggled with, I have now learned that it never was my fault. My body simply needed medical intervention that those around me had naturally. Just like someone with high blood pressure needs medication. There’s no shame in using a tool that helps your body function properly.
3. The Medication Helps, but Lifestyle Changes Still Matter
I had tried everything before, only to plateau time and again. Mounjaro and Zepbound helped me push past those plateaus, but it wasn’t a magic solution. I even had a two month plateau during my weight lost phase. It was maddening, frustrating, and motivating all at the same time. I still had to be mindful of my eating habits, stay active, and prioritize my health. It’s not a shortcut; it’s a tool that works best when combined with a healthy lifestyle. You still have to do the work, but doing the work is most likely going to work this time.
4. Food Noise Finally Quieted
One of the most surprising benefits was the quieting of “food noise.” I had spent years obsessing over meals, what I ate, what I would eat next, and what I regretted eating.
Many people who struggle with their weight say this chatter never stops and keeps them constantly focused on food. Ask yourself, how many times a day do you think about food? Before starting a GLP-1, my answer to this question was every 5-10 minutes. Within days of starting the medication, that constant chatter faded, allowing me to make food choices based on hunger rather than impulse. It became very apparent that that constant food noise, while normal my entire life, was not a normal thing for many people who never struggled with their weight. It is a huge weight lifted and is so freeing.
5. Feeling Full on Smaller Portions Was a Game-Changer
Before GLP-1s, I could eat a full meal and still feel hungry an hour later. Within my first week on the medication, I noticed that I felt full much faster. I no longer needed massive portions to feel satisfied, which made it easier to maintain a calorie deficit without feeling deprived. This satiety was kind of weird for me, especially as most days I felt uncomfortably full.
6. My Relationship With Food Changed
Eating used to be a form of entertainment and emotional comfort. Once on the medication, I had to re-evaluate my relationship with food. This meant finding new ways to cope with stress and boredom. I started some new non food related habits like journaling, walking, focusing on taking naps, and writing down all of my thoughts to share with you. Food was no longer my emotional crutch, and that was both liberating and challenging. Diving into food and snacks can often be challenging. I had to think of other ways to soothe myself, to distract ourselves, or to celebrate. My biggest discovery is that we can rewire our automatic response to go to food, but after decades of this learned behavior, it takes some concerted effort and retraining.
7. Adjusting to a New Body Took Time
Losing a significant amount of weight changed how I saw myself in the mirror. I would catch glimpses of my reflection and feel a strange disconnect, as if I was looking at a different person. Conversely, there were many days along my journey where I had lost 40 or 50 pounds, and I would look in the mirror and still see the chronically obese older version of myself. It took time to mentally adjust to my new body and recognize myself in this healthier version. After losing 65 pounds, I finally decided to treat myself to a few nice new clothes. I allowed myself to splurge a little bit on dress jeans, and some nice new shirts that I could not just wear to the office, but out for a night out. My shirts were primarily a 3XL and there was always a limited section in stores. I cried to myself in the changing room when I put on a “slim fit” XL dress shirt and it was too large! At 54 years of age, I was wearing 40-42 waist jeans, and of course they were with stretch fabric. I grabbed a 36, and they fell off me. There I was, a sniffling, slobbering teary eyed mess in the changing room, trying on a 32 inch waist pair of dress jeans and a slim fitted dress shirt. What was this sorcery? I felt amazing, but then as I put my super baggy clothes back on to make my purchase and leave, I had a moment of mourning the old me and the comfort baggy style. It was humbling, disconcerting, confusing and exciting all at once.
8. Weight Loss Can Shift Your Identity
Weight loss isn’t just physical, It is psychological. My social identity had long been tied to being “the big person” in the room. As the weight came off, I had to redefine who I was beyond my body size. Sometimes the life of the party who would use self deprecating humor about being the funny fat bald guy. Well now, those jokes just do not land as they once did. I had to fight the balance of lack of self confidence I always hid behind, and show of my new found confidence in a new way. The society stigma of obesity is real This was an unexpected, but crucial part of my transformation.
9. Structure and Routine Were Key
Taking the medication was not enough for me, I needed to support my progress with healthy habits. I started meal prepping, eating more fruits and vegetables for the first time in my life by choice, tracking my protein intake, and ensuring I got enough movement daily. Let me also add, as a 50-something man I still think the idea of just eating a salad for a meal is torture, so if you see me in public eating a salad, call for help, I am surely being held captive against my will.
In addition to prioritizing my hydration and electrolytes, structure absolutely became my best friend, but it also became my nemesis. I also fell into a trap during the first six months of my journey about eating the same food, over and over and over again. It was almost too much of a routine, because I was afraid of losing momentum, falling back into old habits and having to face the fear of failure.
10. This Is a Lifelong Commitment
I have been on this journey for a year and half. It took me 35 years to gain my weight and yo yo my entire life. It took me 12 months to lose the weight and now I am six months into maintenance. I have since come to accept that this is not a temporary fix. Obesity is a chronic condition, and stopping the medication, for me, could mean regaining the weight. Maintaining my health requires ongoing effort, awareness, and a commitment to the habits I have developed. Sustaining a healthy lifestyle also remains essential, even for those who titrate to a maintenance dose.
The Best Decision I Have Ever Made
Taking a GLP-1 was one of the best decisions I ever made for my health. The journey hasn’t been without its challenges, but the benefits of improved health, a healthier relationship with food, and newfound confidence, far outweigh the difficulties (especially the poop issues!). It is also not a quick fix, particularly if you are looking to drop 20 pounds for that vacation you are going on, or your 30 year high school reunion. If you are considering this new life changing path, know that a GLP-1 is not an easy way out, but rather a powerful tool to help you reclaim your health. And most importantly, believe that you are not alone in this journey. My experiences may demonstrate how medications are just a tool, one of many needed to achieve and sustain your goals. If you are considering a GLP-1, have an honest discussion with your doctor to learn more about the potential benefits, side effects, and risks. You got this! If you are interested in more helpful tips, try our 5-Minute Podcasts available on your favorite streaming services.
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